1/1/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

6 Squat Snatch (Rx=95/65)

12 Toes 2 Bar

200 M Run
-Rest 3 Minutes Between A+B-

*Health/Function:

7 Minute AMRAP:

14 Alternating DB Snatch

24 Ab Mat Situps

200 M Run

*Rx+=135/95

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

12 Lateral Burpees Over Barbell

18 KBS (Rx=1.5/1.0)

200 M Run
-Rest 3 Minutes Between B+C-

*Health/Function:

7 Minute AMRAP:

8 Half Burpees

12 KBS

125 M Run

C.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

9 Squat Snatch

1 Building Loop Run

15 Toes 2 Bar

18 KBS

As Many Lateral Burpees Over Barbell With Time Remaining

Cool Down

*BB Quad Smash

*Butterfly

*Banded Hamstring Distraction